Increase Complex Carbohydrates Foods.

A well-balanced diet is the key to health, vitality and successful weight control. British and US government guidelines are now urging us to reduce our fat consumption and balance this by eating more complex carbohydrates foods (bread, potatoes, cereals, pasta and rice) and more fruit and vege -tables.

All over the world the people least likely to suffer from certain cancers and heart disease are those whose diets are rich in plant food – starchy carbohydrates foods, fruit and vegetables. The good news for slimmers is that the same diet is also the best way to lose weight and keep it off. So eating more CC

Foods and more fruit and vegetables is the quickest, easiest and best way to lose weight and eat healthily.

The healthy food pyramid (above) shows the main food groups at a glance. The idea is to eat most of the foods at the base of the pyramid and least of the foods at the top, eating at least the minimum number of servings suggested on each level and using fast, oils and sweets sparingly.

Making permanent change in your own and your family’s eating habits is the key To success and the diet pyramid shows you what to do. Don’t think in terms of foods being good or bad; simply as foods to increase. This means giving a higher profile to some foods rather than others.

The pyramid highlights the key action areas for a balanced diet. At the base of the pyramid are the CC foods: bread, potatoes, cereals, pasta and rice. These are the foods you need most of, so build your meals around them. Fruit and vege – tables form the next level of the pyramid and you should eat at least 5-9 servings daily. The Walk Slim Diet provides most of your daily energy intake from CC foods and fruit and vegetables on the first two levels of the pyramid.

Moving up the pyramid, you can add moderate amounts of white meat – chicken and turkey. Foods towards the top of the pyramid should play a reducing role in a low-fat nutritious diet. Red meat is higher in fat than white meat, and dairy products are all high in fat so use them sparingly. Watch out for ‘added’ sugar in the from of seets, sugared drinks, cakes and biscuits.

Remember, it’s the fat in your diet that makes you fat. So cut down on it and try using low fat substitutes:

Instead of : USA

Full-fat milk skimmed or semi-skimmed milk

Butter and lard low-fat margarine or spread

Cream natural yogurt or reduced fat cream

Cream-or cheese-based sauces tomato-or yougurt-based sauces

Salad dressing or mayonnaise lemon juice, lime juice or reduced calorie mayonnaise

Desserts fresh fruit or low fat yogurt

Biscuits, cakes and crisps fresh fruit or crudites